Step 1: Orientation
Cardiovascular Training Guidelines
- Warm-up properly before doing any resistance training. Begin with 5-10 minutes of a low intensity aerobic activity that elevates your heart rate by 20 to 30 beats/ min above rest. (Examples: running, cycling, walking...)
- Static stretching - hold a gentle stretch for 20 to 30 seconds without bouncing.
- Start slowly, at an intensity that is comfortable. Experts state that the optimal intensity to safely improve cardiovascular fitness is between 60-80% of VO2max.
- Students who are new to exercise or are at a below average fitness level should use the first 6 weeks to adapt to physical activity. Begin with exercise bouts of 10-15 minutes, at 60-70% of Maximum Heart Rate, 3 days a week.
- Simplified: Beginners should workout at conversational pace. Exercise at an intensity that allows you to hold a conversation. If you cannot talk to your training partner during exercise you are working too hard.
- Increase the training intensity and duration slowly (10% every other week).
- Drink 8 ounces of water every 20 minutes during aerobic exercise.
- Use a fitness log to keep track of your progression.
- Always complete a post-workout cool-down (15 minutes of light exercise or until your heart rate drops below 100 beats per minute, followed by static stretching).